Thursday, August 6, 2015
nine rounds for time: 10x strict pull-up 10x strict ring dip nine rounds for time: 10x *pull* 15x bench dip Post score to comments.
Wednesday, August 5, 2015
front squat 1-1-1 Compare results to January 26, 2015. then, four rounds for time: 350m run 50m walking lunge (alternating, total) workout courtesy of crossfit.com four rounds for time: 350m run 50m walking lunge (alternating, total) workout courtesy of crossfit.com
Tuesday, August 4, 2015
***Important Announcement***MPH Apparel Pre-Order Going on NOW! In time for early fall, you can rep the best CrossFit gym in DC! Please note that all merchandise will be pre-order ONLY. PRE-ORDER PERIOD ENDS ON Thursday, August 13. We are accepting orders at MPH, along with cash (change available) and personal checks! Pricing: T-shirts (men’s and […]
Monday, August 3, 2015
as many rounds as possible in 11 minutes: 5x toes-to-bar 7x box jump-over, 18″ platform 9x push press @ 95/65-lbs. as many rounds as possible in 11 minutes: 5x strict sit-up 7x tuck jump 9x pushup Post score to comments.
Sunday, August 2, 2015
Rest today.
Saturday, August 1, 2015
front squat 3-3-3 Compare results to January 20, 2015. then, for time: row, 30 calories 30x deadlift @ 225/155-lbs. 30x thruster @ 45-lbs. for time: 300m run 30x suitcase deadlift (alternating, total) 30x burpee Post score to comments.
Friday, July 31, 2015
for time: 800m run –3′ rest– 30x handstand pushup 40x pull-up 50x swing @ 55/35-lbs. 60x sit-up 70x burpee for time: 800m run –3′ rest– 30x handstand pushup 40x *pull* 50x squat 60x sit-up 70x burpee Post score to comments.
Thursday, July 30, 2015
power clean + 2x jerk 1-1-1-1-1 for time: 100x inverted burpee Post score to comments.
Wednesday, July 29, 2015
four rounds for time: 5x muscle-up 10x dumbbell snatch @ 70/55-lbs. 20x box jump, 24/20″ platform four rounds for time: 5x *pull* 10x standing long jump, 6-ft. 20x burpee Post score to comments.
Tuesday, July 28, 2015
as many repetitions as possible; rest as long as previous effort: 30” wall ball @ 20/14-lbs. 1′ wall ball 90″ wall ball 2′ wall ball 2.5′ wall ball 3′ wall ball Compare results to July 4, 2009. as many repetitions as possible; rest as long as previous effort: 30” squat 1′ squat jump 90″ squat […]
